Calf Muscle

So last week I had a comment left wondering about the calf muscles and good ways to strengthen them. I knew some of the good basics but decided to do a little bit of research to see what else I could find. To sum it up the best exercise for the calves is calf raises, BUT it can be done many different ways and with different types of equipment. Here are some that I really liked.

***With all of these exercises you can keep both your feet facing forward, turn both of your feet in, or turn both of your feet out facing away from your body. This will help to work the different sides of your calf muscle.

Seated Calf Raises-
This is a picture of a calf raise machine. Beginners start with little to no weights and add weights as you feel you are ready for more of a challenge. To do this exercise take a seat, there will be pads that rest right above you knee, place the your toes and palm of your foot on the given bar and press up engaging your calf muscles. Start with 3 sets of 6-8 repetitions or if you are able and want more of a challenge do 6 sets of 8.

Standing Calf Raises-

***Note that these can be done using the machine pictured above or free-standing on the ground without weights, with dumbells or a barbell.

Here is a great picture of standing calf raises. I actually think that this picture does a great job of showing how this exercise needs to be done. Stand with feet hip width apart, with neck spine and pelvis in a neutral position. This can be done with no weight or with lots of weight. If you are on the machine start by sinking your heels to the ground and then pushing straight up on your toes really focusing on using your calf muscles to perform the exercise. I really like to do 3 sets, low weight, 15 reps. slow (slow up and down), 10 reps. fast. Next set 10 reps. slow, 15 reps. fast. Finally 15 slow, 10 reps. fast.

This can also be done standing on one leg if you really want to isolate the calf muscle.

Jumping Squats-

To do this exercise stand with feet shoulder width apart, with your neck, spine and pelvis in a neutral position. Start by squatting down and back, watching that your knees never go out past your toes. From this position jump as high as you can really utilizing your calf muscles for the end part of the jump. This should be a continuous motion squatting down, jumping up, landing with your knees soft ready to squat right back down.

This exercise can be done a few ways. First, arms to your sides, this will help keep the momentum going as you do repetitions as you jump up and squat back down. To make it more difficult you place your hands behind your head as shown above. This will make so you don't have the swinging motion of your arms and it will make you work your legs even more.

Start by doing 8-10 repetitions to see how you feel and how your knees feel. If you feel like you can do more try doing 3 sets of 10-12. If you are in any pain, discontinue this specific exercise.

***For other good calf exercises check out MyFIT.ca Health & Fitness

(I started this post a few little while ago, but published it 10/19/09)